Monday, July 30, 2012

Pull-ups and Push-ups Workout



I borrowed the Iron Gym from my sister and I'm trying it out tonight. It seems not to fit in some doorways (door jamb). For it to work properly, your frame has to be between 5.5 and 6 inches thick. Also, make sure the unit you are buying reads "Made by ProFit" because I researched this and found out cheaper models might break and cause possible injury. I am sure you don't want to tumble to the floor just because you wanted to save a couple of dollars.

If you are a guy, this is a piece of equipment you shouldn't be without. Women tend to shy away from "pull-ups" because they are hard -- we lack substantial upper-body muscle mass. The Marine Corps Training and Education Command(TECOM) conducted a study in 2011 with 318 female Marines and tested pull-up strength. They found that the average amount of pull-ups for female marines was 1.63 and only 21% successfully did 3 pull-ups. As you can see, female participants might need assistance, at least initially. Hold the bar (palms inward for biceps and upper back - palms outward for upper back), bend your knees, and start pulling up with your partner grabbing your legs and hoisting you upwards. But make sure most of the lifting efforts come from you; not your partner unless you want your partner to develop upper body strength - LOL.

With the Iron Gym, you can do pull-up, push-ups, dips, and sit-ups, which work major muscle groups in the upper body. Pull-ups target the following muscles: Latissimus Dorsi(lats), Rhomboids, Posterior Deltoids, Biceps (depending upon your hand position). Push-ups work your Pectoralis Major(chest), Triceps and Front Deltoids (shoulders). As you can see you are hitting a lot of muscles with just a few moves and I haven't even discussed the dip and the sit-ups which are great for your core (abs and back).

If you don't have a pull-up bar you can use a tree or assisted bands(see below) 






                                                                 

Here are some quick programs you can do with the Iron Gym, Assisted Pull Up Bands or tree:

Beginner Program
Push-ups 5-8 repetitions (You can do them on your toes or knees)
Pull-ups wide grip 1-5 repetitions
Sit-ups 10-15 repetitions
Dips 5-8 repetitions
Jump rope 1 minute
1 minute rest


Push-ups 5-8 repetitions
Pull-ups shoulder width or underhad grip 1-5 repetitions
Sit-ups 10-15 repetitions
Dips 5-8 repetitions
jump rope 1 minute

Repeat once or twice.
Cool-down stretch

__________________
Intermediate Program
Push-ups 10-20 repetitions
Pull-ups wide grip 5-10 repetitions
Sit-ups 15-25 repetitions
Dips 10-20 repetitions
Jump Rope 2 minutes
1 minute rest


Push-ups 10-20 repetitions
Pull-ups under hand grip 5-10 repetitions
Sit-ups 15-25 repetitions
Dips 10-20 repetitions
Jump Rope 2 minutes

Repeat once or twice.
Cool-down stretch

_____________________
Advanced Program
Push-ups 25-30 repetitions
Pull-ups (use different grips each circuit)12-20 repetitions
Sit-ups 25-40 repetitions
Dips 25-30 repetitions
Jump Rope 2 minutes
Jumping Jacks 1 minute

1 minute rest


Push-ups 25-30 repetitions
Pull-ups 12-20 (wide grips) repetitions
Sit-ups 25-40 repetitions
Dips 25-30 repetitions
Jump Rope 2 minutes
Jumping Jacks 1 minute

Repeat once or twice.
Cool-down stretch


A quick note: I definitely need help when doing pull-ups because I can't even complete one full pull-up on my own. Right now, I can only hang on the bar and sustain my body weight. I guess that a start, but my objective is to do 1 full pull-up by the end of the summer.

 Update 2014
There is a new fitness apparatus that can help you do pull ups with assistance called Assisted Pull Up Bands.  I still can't do them without assistance but with these bands, I can do them at home.


5 comments:

  1. my frugal exercise tip is to use heavy cans of food to do arm exercises

    brich22 at earthlink dot net

    ReplyDelete
  2. After I completed my first round of P90X I was able to do 4-5 pull ups. When I got pregnant I slack off, now I can only do one. You have helped me to realized that I need to step my game up again!

    ReplyDelete
    Replies
    1. I just started again also, those things are the devil.

      Delete
  3. My upper body is so weak I could never do this. I can manage a plank every no and then an a few pushups on my toes, but that is about it. Don't mind the dips, but some members of my aerobic classes skip them because they hurt their wrists.

    ReplyDelete